Aerobic Training – What Is It? Rules, Examples, and Effects of Aerobic Exercise
Aerobic training is a type of exercise aimed at increasing oxygen exchange in the cells. This form of workout can help reduce body fat and may also positively influence the cardiovascular system. It is an easy and universal type of activity that can improve physical fitness. What exactly is aerobic training? Can you do aerobics at home? Which activities count as aerobic exercises?
Table of contents
- Aerobics - what is it?
- HRmax - what is maximum heart rate?
- Rules of aerobic training - how to perform aerobic exercises?
- Aerobic exercises - who are they for?
- Aerobic training - examples
- Can you do aerobic exercises at home?
- What does aerobic training do? Aerobics - benefits and effects
- Aerobic exercises - contraindications
Aerobics - what is it?
Aerobic exercise was developed in the 1960s by Dr. Kenneth H. Cooper, who was working on a training program for the United States Air Force. His goal was to create a form of training based on oxygen-demanding exercises that would not cause oxygen debt, allowing the activity to be performed for a long time.
Aerobic training, also called oxygen-based exercise, is a type of physical activity of low or moderate intensity, during which the heart rate does not exceed 70% of maximum heart rate. This kind of exercise is characterized by increased oxygen exchange in the cells, with the body able to supply the muscles with enough oxygen to sustain effort for an extended period.
Aerobics can cause an increase in heart rate and cardiac activity, and can stimulate blood circulation in the body. To obtain energy during aerobic exercise, the body first burns glycogen stored in the muscles and liver through oxygen-based metabolic processes, and then activates fat reserves.
HRmax - what is maximum heart rate?
Under normal conditions, the human heart beats about 70 times per minute. During aerobic exercises, the number of beats increases to around 120–140 per minute, but exact values are individual and depend on factors such as gender and age.
Because it is important not to reach oxygen debt during aerobic training, it is worth calculating HRmax – the maximum heart rate – before starting. This is the highest heart rate a person can reach during physical effort, as well as the highest frequency the heart can beat per minute.
Approximate HRmax can be calculated using common formulas, such as:
- Fox and Haskell formula: HRmax = 220 - age, regardless of gender.
- John Moores University formula: HRmax for women = 216 - 1.09 × age, HRmax for men = 202 - 0.55 × age.
While regular heart rate monitoring may be helpful at the beginning to determine the proper intensity, over time an athlete can learn to estimate the right level on their own. Aerobic exercises should allow free breathing, which is why they are often called “conversational training” – the activity should be performed at a pace that still allows comfortable conversation.
Rules of aerobic training - how to perform aerobic exercises?
Athletes who choose to do aerobics should keep in mind the importance of:
- duration of exercise – aerobic training should last at least 40 minutes, because during the first 30 minutes the body primarily uses carbohydrates for energy, and only afterward begins to burn fat;
- intensity of activity – aerobic exercises should be done at a steady pace with consistent intensity, at about 60–70% of HRmax;
- variety of exercises – it’s worth including different forms of aerobic activity to engage various muscle groups;
- regularity – aerobic training should be done at least three times per week. Exercising every other day can be a good solution, giving muscles time to recover.
It is also important to start every aerobic session with a full-body warm-up and to finish with stretching exercises. To gradually improve aerobic capacity, you can increase resistance or speed during activity, and extend workout time.
Aerobic exercises - who are they for?
Aerobic training is suitable for almost everyone. It can be used by people aiming to reduce body fat and lose weight. Aerobic exercise can also help those who want to improve fitness, endurance, and body shape.
It is recommended for beginners just starting their fitness journey, as well as for older adults. Aerobics is also advised for individuals looking to support healthy heart and circulatory system function.
Aerobic training - examples
Aerobic training is a broad term covering many types of physical activity. Anyone, regardless of gender, age, or fitness level, can find a suitable form. Examples of aerobic exercises include:
- swimming,
- cycling,
- Nordic walking,
- jogging,
- treadmill running,
- elliptical trainer,
- stationary bike,
- brisk walking,
- Zumba,
- skipping rope,
- aerobics,
- dancing,
- push-ups and sit-ups.
Can you do aerobic exercises at home?
Aerobics is a versatile activity that does not require special equipment and can be done at the gym or at home. When doing aerobics at home, it’s important to keep a steady, elevated heart rate without exceeding the aerobic threshold.
Home aerobic training can be done with equipment such as a stationary bike, light weights like dumbbells or a barbell, or simply using body weight. Examples of at-home aerobic activities include:
- squats,
- sit-ups,
- lunges,
- step-backs,
- running in place,
- stepper workouts,
- stair climbing,
- treadmill running,
- skipping rope,
- push-ups.
What does aerobic training do? Aerobics - benefits and effects
Aerobic training can improve endurance by increasing the body’s ability to deliver oxygen to the muscles, which can boost stamina and workout performance. Aerobics can also support cardiovascular health, strengthen the heart, and help lower blood pressure.
These exercises can speed up metabolism and reduce body fat, aiding weight loss. Regular aerobic workouts can also lower triglyceride levels and increase HDL cholesterol, known as the “good” cholesterol. Research suggests aerobics may positively affect brain function, improving nerve signal transmission and coordination. Aerobic activity may also help lower inflammation markers, improve mood, and reduce stress levels.
For beginners, aerobic training can prepare the body for more demanding workouts. While less common among strength-focused athletes, aerobics can still strengthen muscles and improve their resistance to overload.
Aerobic exercises - contraindications
Although aerobic training has many benefits, some people should be cautious, such as those with heart failure, individuals recovering from heart attacks, or people with high blood pressure – a doctor’s consultation is recommended before starting.
Because aerobics includes a wide range of exercises, the type of training should be matched to personal abilities. For example, overweight individuals should avoid running exercises, which can strain the spine and joints, but swimming can be a safe and effective alternative.
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